Chest and Triceps Workout: An Effective Guide for Perfect Muscles

The chest and triceps are one of the most prominent features for a man. Do not get me wrong, it is also equally attractive on women too. We usually see the chest area being highlighted in billboard posts for a denim jeans advertisement of a specific company. Sometimes, the triceps are also more focused in calendars and other commercials as well. These two body parts are eye-catching enough to capture our attention and lure us to a campaign or advertisement. Because, with all honesty, these two parts are very attractive to look at. I bet you will agree with that statement too.

That is why this article brings you to a whole new level of chest and triceps workout. It will contain the best and most effective exercises to help you achieve a stronger and more toned muscles.

THE DEFINITION OF PECS

The pecs is scientifically known as the pectoralis muscle. It is one of the largest muscle that is specifically located in the upper chest area. There are two classifications under the pectoral muscles, hence, the term “pecs”.  The pecs are the muscles that make up the bump or the protruding bulk of the chest part.

The two kinds of pectoral muscles are the pectoral major and pectoral minor. The pectoralis major is positioned starting from the shoulder crossing too the breastbone. On the other hand, the pectoralis minor is located just beneath the pectoralis major.

The pecs function as the steering wheel of a person’s arms. Without the pecs, you would not be able to move your arms in different directions.

THE ADVANTAGES OF HAVING STRONGER PECS

If we take a closer look at it, the pecs actually have a huge significant function to the body. It plays a major role for a person to function normally and to its fullest of potentials. One perfect example would be, without the pecs, our arms would be immobile. We would not be able to move it up, down, sideways, across and rotate. Furthermore, our arms are vital necessities to accomplish our daily activities. We use them for driving, cooking, writing, taking a shower, eating and other basic, yet, important physical activities.

So, we can safely conclude, that it is necessary to pay close attention and take care of our pecs. To paint the bigger picture of its importance, this article included the advantages of having stronger pecs.

1. It can Improve Posture

If you have a strong and more buffed pecs, you would not want to not show it off, right? So, the tendency of a person is to straighten their backs to bring emphasis to their pecs. I mean, you spent hundreds of hours on it and you have worked hard for it. So, it would just be right to at least be proud of your creation. Besides, it’s helping your posture significantly. It is like killing two birds with one stone.

However, if you solely focused on strengthening your chest only, there is also a consequence to that. It will cause your back area to slouch. So, for maximum results and greater effects for both posture and aesthetics, it would be recommended to work on both your chest and back.

2. It Increases Functionality

Stronger pecs play a major role when it comes to the overall upper body movement. Thus, it would be made convenient for you to push heavier things than what an average person can do. Not only that, but it would not be too hard for you to pull and carry things as well.

In addition, your pecs along with the teamwork with your shoulders are crucial for additional movement and functionality of a person. For the reason that, it is responsible for the proper execution of swinging and throwing movements. Hence, the stronger your pecs equipped with a well-built shoulder, the more efficient you become when you are throwing or swinging you arms.

3. Boost up Appearance

Most men knows that having stronger pecs boost up a man’s masculinity. It could psychologically increase confidence, sense of power and garner respect from other co-men. Aside from gaining a state of respect from men, it can also attract the opposite sex. It adds on an ooze of sexiness and manliness on the perspective of women.

In conclusion, having stronger pecs can improve a person’s functionality, boost up confidence, improve posture and appearance. Now, let us enlighten ourselves with the most effective chest workouts.

CHEST WORKOUTS

1. Dumbbell Squeeze Press

How to do it:

• Start off with lying on a bench.
• Hold a pair of dumbbells with both of your hands.
• Position it right above your chest with your arms extended straight with your palms facing each other.
• Then, magnet the weights together and squeeze them as hard as possible. This is your starting position.
• Lower the dumbbells down your chest as you maintain the tight squeeze on both magnets.
• Then, push them back up to the starting position.

2. Incline Dumbbell Bench Press

How to do it:

• Start off with lying down on a bench that is inclined at a 45-degree angle.
• Hold a pair of dumbbells with both of your hands.
• Position it right above your chest with your arms extended straight with your palms facing towards your feet. This is your starting position.
• Lower the dumbbells down your chest.
• Then, press them back up going to the starting position.

3. Weighted Push-up

How to do it:

• Start off with executing a push-up position.
• You can opt to either wear a weight vest, place a single heavy weight above your back or utilize a sandbag. Anything that could be heavy as an alternative if the weights are not available are possible too.
• Execute the normal push-up motion. Bend your elbows as you lower your chest down the floor.
• Hold the position for a few seconds and push back up.

4. Close-gripped Bench Press

How to do it:

• Lie down on a flat bench.
• Let someone assist you to lend you the barbell. Hold the barbell with a more narrow grip than shoulder length. Straighten your arms in full extended position. This is your starting position.
• Slowly lower the barbell down to your chest, leaving a one inched gap between the barbell and your chest.
• Hold for one second and push back the barbell up to the starting position.

5. Chest Squeeze Push-up

How to do it:

• Start off with a standard push-up position.
• Instead of using your palms as the base support, you will now be using a pair of dumbbells.
• Position the dumbbells close to each other.
• Then, execute the regular push-up movement.

 

Now, let us try and figure out the best ways to tone and strengthen the triceps.

DEFINITION OF TRICEPS

The triceps also belongs to one of the largest muscle groups of the human body. Triceps is located between the shoulder and elbow. One of the primary functions of the triceps is to enable the extensions and retractions of the arms. This is also serves as to stabilize the shoulder joint. Also, they serve as elbow extensors.

The triceps is composed of three parts which are termed as “heads” – namely the lateral, medial and long heads. All three heads coincide each other. However, there are certain movements that allow only one head to function.

THE ADVANTAGES OF HAVING STRONGER TRICEPS

Aside from looking aesthetically pleasing and attractive, having a strong set of triceps can actually help you significantly in your daily activities. For the reason that your triceps play a major role when it comes to pushing motions.

Certain movements which includes as simple as pushing the door, getting out of the bed and serves us a means of support when leaning backwards. Bottom line is, our triceps are used basically in different activities of our daily living.

What is great about triceps is that it can be improved and developed through other exercises as well. Such as different chest exercises, they already include the triceps in the workout. The triceps are also touched and targeted on different chest workouts.

Let me add a few other workouts aside from those mentioned chest exercise above. So that you have a wide set of options to further maximize the full potentials of your triceps as well.

TRICEPS WORKOUTS

1. Inclined Close-grip Barbell Bench Press

How to do it:

• Start with lying down on an inclined bench.
• Hold the barbell using a closed-gripped support. Lift the barbell up with straightening your arms to its fullest extension. This is your starting position.
• As you inhale, slowly let down the barbell closer to your chest. Hold that position for about a second or two.
• Afterwards, push the barbell back up to the starting position as you exhale.

2. Bench Dips

How to do it:

• Start off with sitting on a flat bench.
• Place both hands flat on the bench beside your hips.
• As you keep your hands glued to the bench, let your feet move forward and lift your hips out of the bench. Make sure that your hips is the same level with the height of the bench. This is your starting position.
• As you inhale, slowly bend your elbows and lower down your hips as if about to touch the floor. Make sure that your elbows will bend at a 90-degree angle.
• While using the strength from your triceps, exhale, as you slowly lift your upper body back up to the starting position.

3. Seated Dumbbell Press

How to do it:

• Start off with sitting on a flat bench. Although it is best to use a utility bench that has a back support.
• Grab your pair of dumbbells and position them paralleling to the level of your shoulders. Your palms should be facing forward. This is your starting position.
• Next, as you inhale, slowly push the dumbbells all the way to the top of your head. Hold the position for about a second or two.
• Then, slowly bring the dumbbells back to the starting position as you exhale.

4. V-Bar Pulldown

How to do it:

• Start off with positioning yourself on a pull-down machine. Make sure that a V-Bar is attached at the top of the pulley.
  • Tip: Make sure to adjust the machine’s knee pad according to your height or whatever fits you better. This is to prevent you from being pulled by the resistance of the bar.
• Hold onto the V-Bar with both palms facing each other. For maximum results, lean back at around a 30-degree angle to engage more of the muscles. This is your starting position.
• Next, pull the V-Bar in a downward motion while at the same time squeezing your shoulder blades. Ensure that V-Bar should almost touch your chest. Hold this position for about a second or two.
• Then, slowly bring the V-Bar back up to the starting position.

5. Parallel Bar Dip

How to do it:

• Start off by standing in between a set of parallel bars.
• Position both hands on each of the bar and gently push off from the ground. You should be in a hanging position with your arms fully straightened and extended. This is your starting position.
• Slowly bend your elbows as you lower your whole body down. Lower it down until your elbows have achieved a 90-degree angle.
• Then, slowly pull your body back up to the starting position.
  • While doing the whole workout, make sure that you maintain a straight and balanced position. This means that you have to avoid swinging or wobbling.

 

There you have it, the list of the most effective chest and triceps workout.